Butternut Squash Lentil Coconut Soup

Butternut Squash Lentil Coconut Soup

I have a weak spot for homemade soup… as you can tell by all the soup recipes I share! And this one right here is one of my favourite creamy soups. It is super satisfying thanks to the lentils and coconut milk, which respectively offer a good dose of protein and healthy fat. Speaking of lentils – I also really enjoy the added texture they provide in this soup. Side note: no need to waste the seeds! Lightly roast them and eat them as a snack or top the soup off with them. I hope you enjoy.


Butternut Squash Lentil Coconut Soup


  • 1 large butternut squash, chopped into squares, seeds removed
  • 1 small onion, chopped
  • 3 garlic cloves, minced
  • 1 cup red lentils, soaked in water for at least 4 hours
  • 3/4 cup tomato sauce
  • 1 large carrot, chopped
  • 1 celery stock, chopped
  • 1 small sweet apple, chopped
  • 1 (400ml) can light coconut milk
  • 4 cups vegetable broth + extra water if needed
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried sage
  • 1/2 teaspoon turmeric powder
  • Pinch of nutmeg
  • Pinch of sea salt and pepper
  • 1 tablespoon coconut oil/avocado oil
  • Optional: pinch of cayenne


  1. Heat coconut/avocado oil in a large pan on medium heat. Add onion, cook for several minutes. Add garlic and stir continuously for another few minutes. Add thyme, oregano, sage, turmeric, nutmeg and cayenne (optional). Continue to stir occasionally for one more minute.
  2. Add squash, lentils, carrots, apple, celery, tomato sauce, and vegetable broth. Add water if needed. Turn heat up to high until the soup comes to a boil.
  3. Once boiling, reduce to a simmer, cover with a lid and allow it to cook for 35-40 minutes, or until vegetables are soft.
  4. Once done, add coconut milk, sea salt and pepper. Use immersion blender to blend the soup into a creamy consistency. Taste and adjust seasoning as required.

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